Hormone Type 6 Diet Plan (7 Days, Printable-PDF) With Free Exercise

Hormone Type 6 Diet Plan

Hormone types are not a familiar topic to many of us, but they can help describe women’s hormonal and metabolic balances. Our body produces many hormones that have different functions in our bodies.

Today, we will focus on progesterone and estrogen, the level of which decreases during the period when a woman goes into menopause.

In this article, you will also read, among other things, what to do for women to be healthy, live life to the fullest, and achieve weight loss. At the end of the article is presented a sample meal plan for one week.

What is Hormone Type 6

Hormonal type 6, also known as ovarian fatigue type, is the most common hormone type imbalance. This condition (Ovarian Fatigue) indicates a slowing down of the ovaries in the production of the hormones estrogen and progesterone.

These hormones control a woman’s menstrual cycle. It is responsible for reproductive health, bone health and other bodily functions. Menopause is the loss of menstruation and the menstrual cycle stops and there is a loss of fertility – the woman is unable to get pregnant (except in rare cases when specialized fertility treatments are applied). (1)

Hormone Type 6 Diet Plan Video

Menopause begins roughly between 45 and 55, although there are (even significant) deviations in both directions. The average age of menopause in the United States is 51.

The onset of menopause can be associated with several problems such as heart palpitations, night sweats, hot flashes, insomnia, other sleep disorders, nervousness and irritability, poor libido, fatigue and sleepiness, or depression. Such conditions usually appear in the sixth and seventh year before the last menstruation.

The drop in estrogen and progesterone causes a massive slowdown in metabolism, which can cause weight gain and other symptoms mentioned above.

As women undergo these changes as they age, they must deal with this period. Although it may seem that there are only negatives in this period of their lives, we can point to several strengths that women can use to their advantage.

Now we know what hormone type 6 is, who it affects, and what it causes. How to fight this period of our life? Let’s have a few tips on how to feel good even in menopause.

1. Food

Hormone Type 6 Diet Plan

Hormone Type 6 Diet Plan – Foods to avoid

There are no exact recommendations for what to eat during menopause. Every woman is different and the diet can be very individual. However, we can mention some general points that can help create a healthy and balanced diet. You may find the details on Hormone Type 6 Diet Plan pdf which included with free exercise plan.

First of all, you should eat lots of fruit and vegetables. These foods are full of nutrients, vitamins, and antioxidants that help keep your body healthy and functioning correctly.

Secondly, enough protein is the foundation. Protein is essential in the diet. Proteins are the basic building block of organs and muscles, part of several hormones and enzymes. They restore and form cells and regenerate tissues. It also moderates blood sugar levels and makes us feel fuller for longer.

The minimum limit of daily protein intake is 0.6 g per 1 kg of body weight. For optimal intake, the range of 0.8 to 1 g per 1 kg is most often recommended by experts (source). When losing weight, it is recommended to increase their intake a little more.

Foods rich in protein include, for example, chicken, fish, dairy products (mainly cottage cheese), eggs, nuts, and legumes.

Here are a few things you should avoid while on this diet:

  • Foods with high sugar content,
  • Sugar is a significant contributor to weight gain and is generally bad for your health,
  • Processed foods,
  • Often contain unhealthy fats and chemicals,
  • Limit caffeine and alcohol intake,
  • Alcohol is also very caloric. Both of these substances can disrupt your hormonal balance and thus stand in the way of weight loss,
  • Eating cruciferous vegetables,
  • These vegetables contain goitrogens, which can interfere with thyroid function. It is, for example, broccoli, cauliflower, cabbage, and cabbage.

2. Physical activity

Physical activity is definitely one of the most critical points related to health. It helps us burn calories, keeps our muscles active, and is the way to longevity.

Ideally, it is advisable to include a combination of strength training and aerobic activity. A sufficient aerobic activity is, for example, a walk with friends, children, or the dog, cycling, or hiking.

Typical daily activities such as writing, going from room to room, and even playing with family or pets also count. Menopausal women should avoid excessive jumping. Incorporate any movement throughout the day and you’ll see yourself feeling better.

3. Mental health

Even if we have enough quality and balanced diet and physical activity, if we are under constant stress, our results may not appear. Having the right mindset is the way. Women are more sensitive to pressure than men.

When stress levels are high, the hormone cortisol is released, which is related to blood sugar levels, metabolism, appetite, and, last but not least, weight gain. It is recommended to reduce stress through quality sleep. This helps your body to reboot regularly and regenerate sufficiently.

Proven tips include a nap during the day, which is said to be most effective between 12 p.m. to 4 a.m.

Hormone Type 6 Diet Plan

Hormone Type 6 Diet Plan aims to help women with hormone type 6 lose weight and keep it off. The diet consists of eating five meals per day (breakfast, snack I., lunch, snack II., and dinner), each of which contains protein, carbohydrates, and healthy fats.

Even though diet has a significant impact on health, there are other factors to consider, for example, enough physical activity, sleep, mental health, environment, stress level, and much more.

You have to consider that we are each individual and that’s how the daily caloric intake can be displayed. The plan below can serve as a model of what your diet could look like. It is varied, balanced and rich in fruits and vegetables. Download our Hormone type 6 diet and exercise plan free below.

Hormone Type 6 Diet Plan and Exercise Plan free in PDF

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastSmoothie:Egg omellete:5 oz. full fat Greek yoghurt5 oz. cottage cheeseScrambled eggs:Protein skahe:2 hardboiled eggs
1 ½ cup frozen fruit2 eggs1 cup raspberries½ peach2 eggs2 scoops protein1 slice whole wheat bread
1 scoop protein powderhandful spinach1 tsp honey1 tsp honey½ onion1 tbsp cocoatomato / cucumber
1 cup unsweetened almond milk1 oz. cheese1 tsp chia seeds¼ cup nuts1 slice whole wheat toast1 banana
1 slice whole wheat toast1 slice ham1 cup unsweetened almond milk
Snack I.Protein bar 5 oz. plain yogurt3 oz. hummus dipOatmeal:¼ cup avocadoOvernight oats:1 slice whole wheat bread
(15+ g of protein and <10 g of sugar)½ cup berries2 carrots¼ cup oats1 slice whole wheat toast¼ oats2 slices ham
¼ cup granola1 slice whole wheat bread1 scoop protein powder1 tomato1 tbsp chia seedsveggies
¼ cup berries½ cup milk
½ cup berries
LunchSalad: 5 oz. tilapiaChicken salad:Beef meatballs:Tortilla wrap:5 oz. Salmon filet6 oz. steak
2 cups leafy greens1 sweet potato2 cups leafy greens5 oz. lean ground beef1 tortilla¼ cup brown rice⅓ cup cauliflower rice
2 cups chopped veggies2 carrots1 cup black beans1 egg5 oz. pulled chicken½ zucchini1 carrot
5 oz. grilled chicken 6 oz. chicken breastserve with ⅓ cup spaghetti and diced tomatoeshandful of spinach
1 tbsp yogurt (+ garlic)1 tomato2 tbsp corn
¼ cup couscouschopped tomato
2 slices cheddar cheese
Snack II.1 hardboiled egg1 apple5 oz. plain yoghurtChia pudding:Guacamole:Protein bar 5 oz. yogurt
1 slice whole wheat bread5 oz. cottage cheese½ banana¼ cup yoghurt¼ cup avocado(15+ g of protein and <10 g of sugar)1 handful of nuts
tomato / cucumber1 tsp honey¼ cup granola1 tbsp chia seeds1 chopped tomato
1 scoop protein powder1 slice whole wheat bread
¼ cup berries or banana
DinnerTuna salad:6 oz. chciken breast2 hardboiled eggs4 oz. salmon6 oz. roasted chickenCaprese salad:6 oz. turkey breast
4 oz. tuna⅓ cup rice1 slice whole wheat bread2 potatoes¼ cup asparagus2 tomatoes¼ cup peas
⅓ cup chopped red bellveggies2 slices ham¼ cup asparagus2 potatoes1 mozzarella1 carrot
2 lettuce leavesveggies1 slice whole wheat toast⅓cup brown rice
2 tbsp yogurt (+ garlic)
2 tbsp corn

See Also

Keto Diet For Women

Keto Diet for Women Over 50

7 Day Meal Plan for Pregnant Women

Foods to Gain Weight

Carnivore Diet Plan for Women

IVF Diet Plan for Success

Current Version
September 19, 2022
Written By
Karolina Peterova
  1. https://www.who.int/news-room/fact-sheets/detail/menopause